Health & Fitness Blog

Sunderland Echo Workout 24/5/17 – The 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES

60 seconds rest

Round 2 (upper body and abs):

30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS

60 seconds rest

Round 3 (cardio):

30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG

Workout complete!







Plus Size 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES
30 seconds SEATED SQUATS
30 seconds BRIDGES

60 seconds rest

Round 2 (upper body and back):

(you will need a heavy object if you don’t have a kettlebell. Something like a watermelon or door stop is ideal)

30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS
30 seconds DEADLIFTS
30 seconds SHOULDER PRESS

60 seconds rest

Round 3 (cardio):

30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS
30 seconds LOW IMPACT STAR JUMPS
30 seconds STEP UPS

Workout complete!







BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

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black-bean-sweet-potato

BLACK BEAN, CHORIZO, SWEET POTATO AND COCONUT BOWL

This recipe contains sweet potato and black beans which makes it a great pre, or post workout meal. It’s all cooked on one tray making it quick and easy to make. I often have this for an evening meal after boot camp. And it tastes just as good cold for lunch the next day.

Ingredients:

1 large sweet potato peeled and cubed
2 tbsp olive oil
50g chorizo cut into thin coins and then in half
Handful of dried coconut shavings
1 red onion peeled and cut into eighths
1x 400g tin of black beans rinsed
Handful of fresh coriander
1 red chilli thinly sliced
Greek yogurt to drizzle

Method:

Preheat oven to 180 degrees.

Place sweet potato in a roasting tray, drizzle with olive oil. Roast in the pre heated oven for 20 minutes or until its gained a little colour around the edges.

After 20 minutes add the chorizo, coconut shavings and most of the onion. Leave one eighth aside to sliver at the end.

When the potato is cooked through and the onion has been stained lightly pink from the chorizos oil, remove the tray from the oven and mix in the black beans. The heat from the roasting tray and its contents will warm the beans.

Cut the remaining onion pieces into slivers as thin as you can manage. Add the onion slivers, coriander and chilli to the roasting tray.

Season with a little salt and drizzle greek yogurt over the top before serving.

 







Sunderland Echo Workout 17/5/17 – Up In 3’s

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Up In 3’s Workout.

There’s only 3 exercises in this workout, but they target nearly every part of your body. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 BURPEES

3 WALKOUTS

3 PRESS UPS

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.

 







Plus Size Workout – Up In 3’s

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This low impact workout is ideal for people with low fitness levels. You can take everything at your own speed and just work for as long as you can manage. If you need a break just take it.

There’s only 3 exercises in this workout, but they target nearly every part of your body, without putting too much pressure on your joints. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 SEATED SQUATS

3 PRESS UPS

3 LOW IMPACT BURPEES

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.







Peanut Butter Espresso Smoothie

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This one’s for the coffee lovers. Try this espresso peanut butter smoothie to start your day. The banana, peanut butter and almond milk will keep you full all morning and the coffee will give you your morning pick me up.

INGREDIENTS:

  • 1 banana
  • 1 tbsp peanut butter (I use myprotein peanut butter)
  • 1 espresso shot
  • 1 tbsp maple syrup or honey
  • 200ml almond milk
  • Ice cubes

 

INSTRUCTIONS

  1. Put everything in a blender and blend until smooth.
  2. Enjoy!







Benefits of a Training Partner

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The Sunderland Run Festival was a huge success the weekend before last. Well done to the 4,000 people who took part in the 3K, 10K and half marathon.

IMG_4179I took part in the 3k run with my 4 year old son, Max. We had great fun, he absolutely loved being a part of the event. The smile on his face as we crossed the finish line was priceless. He was over the moon with his first medal, and he’s been wearing it all week. His goal is to catch up with my medal tally.

So, it looks like I’ve got myself a little running partner and some healthy competition!

Have you got a training partner?

If you haven’t, I’d definitely recommend it. There’s lots of benefits. It doesn’t matter what your preferred method of exercise is, whether it’s running, weight lifting, cycling, walking, you could definitely benefit from having someone to train with.

Let’s take a look at some of the main benefits:

  1. Your Workouts Will Fly Over.

    If you’re having interesting conversations with your training partner it will seem like the time passes quickly, which is a massive bonus for those people who don’t enjoy working out. As long as you actually work hard while you’re talking of course. Don’t let the conversation slow down the intensity of your workout.

  1. New Ideas.

    If you get bored of your workouts easily, ask your partner if they have any new ideas. They might have some different exercises to try in the gym or some new routes to run, which is great to freshen up your training. You could also try alternating workout plans; one week you design the workouts, the next week let your partner decide what you do.

3. Accountability
Having a partner is great for those days when you can’t really be bothered to workout. You’re less likely to skip a workout if you know you’re going to be letting someone else down.

  1. You’ll Work Harder.

    Whenever you workout with someone else, the intensity is always going to be greater than when you’re alone. In the back of your mind, you don’t want to be the one who quits early. If you’re both on the same level, chances are you’ll both want to quit at the same time, but you’ll probably end up going a little longer if your friend is still at it.

  1. Healthy Competition.

    Most people tend to perform better in competitive situations. Training with a partner can unlock your competitive drive no matter how chilled out you usually are.

  1. You’ll Probably Get Better Results.
    Surrounding yourself with people who are active and eat well encourages you to do the same.

    Researchers at Harvard University found that you can “catch” obesity (along with smoking habits and happiness) because it spreads like an infectious disease. The experts found that your risk of becoming obese rises by two percent for every five obese social contacts you have.

    Fortunately, the reverse is true, too. If you’re overweight, you’re more likely to lose weight if you spend time with your fit friends —and the more time you spend together, the more weight you lose, according to a 2016 study published in the journal Obesity.

 

So, if you haven’t got a training partner then give it a try. You don’t have to do every workout with them, even if it’s just once a week, you will start to see some of the benefits above.

Your training partner could be a family member, a friend, neighbour, or just someone that goes to the same gym.

It’s worth noting that you can get all of those benefits from group training too. Boot Camp is great for all of those things. If you would like to try boot camp you could start with a 7 Day Trial. www.eastcoast-fitness.com/kickstart







Sunderland Echo Workout 10/5/17 – The 777 Workout

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The 777 Workout

The aim of this workout is to complete 7 repetitions of the 7 exercises below, and complete 7 rounds. The workout targets all parts of your body, from head to toe.

7 SQUAT JUMPS

7 PRESS UPS

7 WALKOUTS

7 SIDE STEPS

7 SIT UPS

7 SQUAT JACKS

7 BURPEES

 

60 seconds rest

(advanced fitness levels rest for only 30 seconds)

 

Repeat another 6 rounds so that you complete 7 rounds in total.







Sunderland Echo Workout 3/5/17

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The aim of this workout is to work for 10 minutes without rest.

However, take a rest if you need it. Make a note of how long you have been working, then next time you try this workout make sure you beat your time.

Complete the 3 exercises continuously without rest.

10 SQUATS
10 PRESS UPS
10 LEG RAISES

If you complete the workout and still have energy left, have a rest for 1 minute and complete another round of 10 minutes work.







Chocolate Coconut Crispie Squares

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IMG_3851I think these are my new favourite snacks when I need a chocolate fix. They taste great! The contain healthy ingredients, but they are quite high in calories so be careful not to eat too many!

Makes 16 squares

Total time 20 mins, plus chilling

The squares keep for about 3 days in an airtight container in the fridge

Ingredients:
50g natural cacao powder
50g coconut oil, melted, plus extra for greasing
3 tbsp Pip a Nut coconut almond butter (alternatively, you can use Meridian coconut and peanut butter)
1 tbsp ground turmeric
2 tbsp maple syrup (or you can use date syrup)
3 balls of stem ginger, very finely chopped, plus 3 tbsp syrup from the jar
100g puffed brown rice
50g goji berries or dried cherries, chopped
40g pistachio kernels, roughly chopped

For the top layer
150g coconut oil
80g natural cacao powder
6 tbsp maple syrup
Method:
1 In a large bowl, mix together the cacao powder and coconut oil until the mixture is smooth and glossy. Stir in the nut butter, turmeric, maple syrup, diced step ginger and syrup until completely combined.

2 Add the puffed brown rice and three quarters each of the goji berries and pistachios. Carefully stir together until the mixture is evenly covered in chocolate.

3 Tip the crispie mixture into a lightly greased 20cm square non-stick baking tin, and flatten the mixture with the back of a large spoon. Put in the fridge to chill for 1 hour, or until set (or put in the freezer for
20 minutes).

4 Meanwhile; for the top layer, heat the coconut oil in a small pan until just melted. Stir in the cacao powder and cook, stirring constantly, for 1 minute. Stir in the maple syrup and leave to cool and thicken slightly. Spread over the set crispie mixture in the tin and sprinkle with the rest of the goji berries and pistachios. Return to the fridge until set. Loosen the crispie cake at the edges then cut into 16 squares.







  • Timetable & Booking

    MORNING BOOT CAMP – SEAHAM



    Date: Monday & Friday
    Time: 06:00 – 06:45
    Venue: Seaham Youth Centre (Strangford Road, Seaham, SR7 8QE)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Morning Boot Camp – Seaham






    EVENING BOOT CAMP – SEAHAM



    Date: Tuesday & Thursday
    Time: 18:30 – 19:30
    Venue: Seaham Sea Front – meet in Tonias Cafe car park (North Road, Seaham, SR7 7AG)
    Price: £30 for 4 week block booking / £85 for 12 week block booking (saving £5) / £160 for 24 week block booking (saving £20)



    Evening Boot Camp – Seaham





    CIRCUIT TRAINING – SEAHAM



    Date: Sunday
    Time: 10:00 – 11:00
    Venue: Seaham Leisure Centre (Deneside Recreation Ground, Seaham, SR7 8NP)
    Price: £5 per session